7 Tips for Pregnancy Nutrition

Eating a healthy, well-balanced diet is one of the best things you can do for yourself and baby. Right type of diet and exercise will help you loose the extra weight once you deliver. It also helps in smooth delivery of your baby.

First and foremost you have to maintain a healhty diet. 

Stick to whole foods like fresh produce, lean meats, healthy fats and whole grains. These foods are lower in sodium and added junk, and higher in fiber and nutrients than processed foods. They will also help you reach the recommended intake for important nutrients. Just as when you are not pregnant, eat 3 meals and 2 snacks per day will help keep blood sugar levels stable and maintain energy.

Secondly- always eat your breakfast. 

Start your day with a healthy, balanced breakfast. Starting each day out on the right foot will help you make better food choices throughout the day and maintain your energy levels.

Thirdly snack on smart food. Don't binge on oily snacks. 

Nutrient-dense snacks, eaten at the right times of day, can help anchor your health. The key to a great snack is getting the right balance of carbohydrates, protein and good fats. This balance of macronutrients will provide satiety, helping to hold you over so that you make better choices at your next meal.

When pregnant, you need to eat a diet rich in nutrients like calcium and iron, but that doesn’t mean you need to eat pints of ice cream every day! In fact, you only need an extra 300 calories per day during the second and third trimester. Remember, nutrient density is the most important thing to consider.

Fourth- Stay active 

As long as your doctor says it is safe, exercise regularly.

Fifth- eat fish.

Fish and shellfish are a great source of lean protein and omega-3 fatty acids, which are used for development of the growing fetus’ brain. While there are some fish you should avoid due to high mercury levels, others can be consumed as part of a healthy diet. Low-mercury fish include shrimp, salmon, and chunk light tuna. Enjoy up to 12 ounces per week and fuel your baby’s brainpower!

If you’re not a fan of fish, be sure to get your dose of omega-3s with chia seeds, flax seeds, nuts and vegetable oils.

Sixth - eat your vitamins

This B vitamin is absolutely essential to any pregnancy and is particularly important during the first 2-3 weeks of pregnancy when it’s needed to develop the nervous system. Pregnant women need to consume 600 micrograms per day. Folate-rich food sources include lentils, spinach, romaine lettuce and asparagus.

Seven- Stay hydrated. 

It's important to get enough fluids. Aim for at least 8 cups of water throughout the day. You might need more if you’re exercising. And remember, of course, to avoid any alcoholic beverages.



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